Old Newbie Here

[jeff10901]

Hi! I, like several others I have seen, have been lurking for a while before gathering the courage to actually post.

I'm male, 52, 5'10", and last weigh in was 188 lbs and 26% body fat. t needs to get better, but it HAS been worse! April of 2013 found me topping out at 219 lbs , all of it fat. 3 years of under-employment, a sucky job, and stress eating took its toll. I got into Weight Watchers, and lost 35 lbs over the course of the next year, dropping to 180 lbs. The down side? I was constantly HUNGRY, and cruised the kitchen looking for contraband snacks like a shark in the shallows. I also was feeling really weak- just out of it. Then I  found StrongLifts 5x5, decided to try it out.  I love the program- it's  simple, requires relatively little time, has an App for tracking, etc. I have been at it for about 10 weeks and have felt a tremendous improvement in my strength- although my weight has gone up some (I dropped the WW for a bit), I'm more concerned with how I feel than a number on the scale.

 

Now I have hit my first speed bump- earlier this week I got hit with a flu virus, which put me down and out for 2 days. Then, when I felt well enough to start lifting again, I managed to hurt my back while squatting 135lbs. Poor form, I knew it when it happened. Thankfully, I don't think it's serious, just uncomfortable for now.

 

My big question for the community- What is the best way to work out while healing? Alternatives to SL 5x5 that might be easier on the back for a bit? Back strengthening exercises?

 

Any advice would be welcome!

[Pavelluvs2eat]

That's an excellent question, I have been wondering the same thing. I hope others have some great advice for you and in the meantime, welcome!

[Terinatum]

Hi Jeff,

 

Welcome. Glad you posted. SL5x5 is wonderful, glad you found it for yourself!

 

Back injuries can be tricky to heal directly. I often have to work on support muscles like abs and obliques when my back acts up -- I have a reoccurring thing. You've got it right already though: stay active and you heal faster.

 

If you can do any non-back exercise without pain, definitely keep it up. You may want to bring the weight or reps down a bit if your back is a major secondary muscle in that exercise.

I would think bodyweight exercises would be good. You can do bridges, planks, leg lifts, knees lifted to chest, the yoga cat move - arching and sagging, shoulder blade squeeze, etc... Just pay attention to your back - if it gets worse, lay off it.

*** If you can get in a pool and swim, that would be awesome.

 

Real advice? Go over to the Warriors thread and ask away. They will be more than happy to point you in a good direction.

 

 You have started a great part of your life, congrats! See you around the 'hood.

Cheers, T